Women are no strangers to juggling the demands of work and home. When you are in your 20s, you can manage the impact of not eating on time, missing meals, not exercising, etc., however, when you are in your 30s, these indiscretions are likely to hit your health hard. Some valuable tips on remaining fit and healthy when you are in your 30s:
Boosting Your Metabolic Rate
When you reach your 30s, your metabolic rate dips and consequently, your entire body experiences a slowdown. You may find yourself gaining weight and finding it difficult to shed the extra pounds. This is the time you should be looking to revamp your diet and balance your intake of protein, carbohydrate, and fat. Increase the proportion of protein and complex carbs to enhance your metabolic rate and potential for burning calories. Your diet should ideally comprise 60-70% carbs, one-third of which should be complex while the rest should be protein and fats. Make breakfast the meal of the day and keep your dinner light.
Keep Your Fiber Intake High
With advancing age, it becomes increasingly important for you to regulate your metabolism and blood sugar level. You should include in your diet high-fiber foods like fruits and vegetables and decrease the amount of saturated fats and processed foods that contain a lot of salt and preservatives for better weight management. You should also have a check done for hormone levels as well as thyroid dysfunction so that they can be addressed with suitable medication. If your doctor advises, you can go ahead and buy steroids for better fitness.
Enhance Your Energy Level
When you reach your 30s, you no longer seem to have the same energy as before even though you are trying to follow a nutritious diet. This could very well be due to anemia or a deficiency of iron in your body. Typically, such deficiencies are caused by loss of blood during menstruation and also due to childbirth. It is very easy to treat iron deficiency naturally; all you have to do is to include in your diet foods that are rich in iron such as beans, pumpkin seeds, peas, green vegetables, poultry, and meat. Treating iron deficiency is also important to keep your mental alertness and cognitive abilities in order.
Keep Your Bone Density from Declining
It is typical for the aging process to result in a decline in bone density making them more prone to fractures. This reduction in bone density occurs due to the fall in the level of estrogen and can be countered by increasing the intake of calcium along with Vitamin D. Milk, yogurt, cheese, almonds, broccoli, chia seeds etc. are excellent sources of calcium. Vitamin D can be found in fish oil, mushrooms, soy milk, and eggs, to name a few common sources.
Conclusion
The secret of maintaining good health, successfully managing weight and energy levels is to appreciate that when you are in your 30s, your body undergoes various changes that can only be addressed with better dietary control and lifestyle changes.
Author Bio: Alexandra Adams is a nutritionist who writes regularly in health and fitness magazines. Her advice for women is to eat and exercise right, and if required then buy steroids to regain their fitness.
